Breath meditation trains attention through one ordinary task: knowing an in-breath, knowing an out-breath and returning when attention wanders.
Set up
Sit upright without strain, either on a chair or a supported cushion. Rest the hands, soften the gaze or close the eyes, and set a timer for ten minutes.
Choose one place
Feel the breath at the nostrils, upper lip, chest or abdomen—whichever is clearest. Let breathing remain natural. There is no need to make it unusually deep or slow.
Notice and return
When thought, sound or sensation carries attention away, recognise that gently and return to the next breath. That return is the exercise. Losing attention is not failure; failing to notice for a while is simply the next thing to notice.
Build a habit
Practise at the same time each day and increase the duration gradually. If counting helps, count each out-breath from one to ten and begin again. Let go of counting when continuous attention becomes easier.